SUNDAY 130519 

Today we are offering CrossFit Amundson Athletes an additional two hours of Open Gym. Sunday open gym hours are from 10:00 AM to 12:00 PM. Please note Sunday training is for current members only and a drop in fee will apply for people not currently enrolled into our gym.

Shawn Dollar and Nathan Mendelsohn

_______________

Shawn and Nathan are two world class competitors and Athletes. Shawn recently won the Biggest Wave Award at the BillabongXXL Award Ceremony. Meanwhile, our very own Nathan Mendelsohn is preparing to compete as a Black Belt at the Brazilian Jiu Jitsu World Championships. These two men are respected around the world in their professions. Congratulations Shawn and Nathan on your continued success. You guys are awesome!

_______________

SATURDAY 130518

Please join us from 10:00 AM to 2:00 PM today for Open Gym Saturday.  There will be TWO formal group workouts tomorrow. The first workout will start at 10:00 AM. It will be open to the public and will be appropriate for all levels. The second session will be lead by Bart Barker and will begin at approximately 11:30 AM. This workout is only for members of CrossFit Amundson. Open gym will now be from 12:30 to 2:00 PM with supervision from our Coaching Team. This is a great opportunity to work on skills and the accomplishment of your goals.

Gray Maynard is Ready

_______________

Our very own Gray Maynard has been training extremely hard in preparation for UFC 160. Gray has run one of the most demanding camps we could put together. His physical fitness is exceptional and his fighting technique is impeccable. As Gray likes to say, when he walks into the gym, there is a distinct smell of “Blood and Victory!”

_______________

Tune in to watch Gray fight and WIN on May 25, 2013, at UFC 160. 

_______________

FRIDAY 130517

“Klepto”

Four Rounds for Time:

27 Box Jumps
20 Burpees
11 Squat Cleans

The CrossFit Amundson EPIC Surf Camp starts tomorrow!

_______________

“We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.” ― Maya Angelou

_______________

THURSDAY 130516

Take ten minutes to find your 5 RM (5 Rep Max) Deadlift

Then,

Three Individually Time Rounds of:
50 Meter Coned Tire Drag
12 Deadlifts
2 Muscle Ups

Note: The Tire Drag will be completed with a weighted tire, 15lb. for women and 35lb. for men. The route will require navigating the tire through a conned pattern and will require fast changes of angle and focused footwork. Weight on the Deadlift is 95lb. for women and 135lb. for men.

How many people can you fit in an EPIC Van?

_______________

“Sometimes you wake up. Sometimes the fall kills you. And sometimes, when you fall, you fly.” ― Neil Gaiman

_______________

WEDNESDAY 130515

Run 800 Meters
20 Push Jerks
Run 600 Meters
15 Push Jerks
Run 400 Meters
10 Push Jerks

Note: Prescribed weight is 95lb. for men and 65lb. for women.

 Janelle Carrol

_______________

Our very own Janelle Carroll is teaching the CrossFit Amundson EPIC Summer Surf Camp this weekend. The two day camp will be an incredible opportunity to learn how to surf from a world class surfer and world class athlete.

_______________

“The flower that blooms in adversity is the rarest and most beautiful of all.” ― Walt Disney Company

_______________

TUESDAY 130514

Back Squat 3-3-3-3-3 (Get Heavy!)

Then,

Tabata Sequence of Hollow Rock and Plank

Note: The Tabata sequence is twenty seconds of static hold in the Hollow Rock, followed be ten seconds rest, followed immediately by holding the Plank for twenty seconds. This sequence is repeated sixteen times.

Danielle and her mom Carol on the ropes!

_______________

Surfing For Change

_______________

“When we love, we always strive to become better than we are. When we strive to become better than we are, everything around us becomes better too.” ― Paulo Coelho, The Alchemist

______________

MONDAY 130513

It’s Chipper Monday!

Row 500 Meters
40 Jumping Lunges (Alternating Legs)
30 Kettlebell Swings
20 Wall Ball Shots
30 Pull-ups
40 Double Unders
Row 500 Meters

Note: 100 Weighted Jumps can be substituted for Double Unders. Weight for the Kettlebell Swing for women is 35lb. and men 53lb. Wall Ball weight is 16lb. for women and 20lb. for men.

Jana got her first rope climb!

_______________

This Saturday and Sunday is the CrossFit Amundson Summer Surf Camp. There is still room in this exciting and educational weekend of surfing instruction. Sign up at the gym.

_______________

“What’s meant to be will always find a way” ― Trisha Yearwood

_______________

CrossFit Amundson EPIC Events and the CrossFit Amundson EPIC Fitness Van

_______________

SUNDAY 130512

Today we are offering CrossFit Amundson Athletes an additional two hours of Open Gym. Sunday open gym hours are from 10:00 AM to 12:00 PM. Please note Sunday training is for current members only and a drop in fee will apply for people not currently enrolled into our gym.

The boys and Dori hit the beach!

_______________

The CrossFit Amundson EPIC Fitness Van is now part of our family. Our goal is to provide increased opportunity for outdoor training and adventures. On Saturday, our 11:30 Advanced Class jumped into the van and drove to Capitola Beach for a Hero Workout and our first official EPIC Van ride. We’re not sure how it happened, but the first song on the radio was “Call Me Maybe”.

_______________

If you are participating in the CrossFit Amundson EPIC Sailing Day, please meet at the gym no later than 11:30. We’ll be taking the Fitness Van to the Santa Cruz Harbor for a fun day on the water.

_______________

SATURDAY 130511

Please join us from 10:00 AM to 2:00 PM today for Open Gym Saturday.  There will be TWO formal group workouts tomorrow. The first workout will start at 10:00 AM. It will be open to the public and will be appropriate for all levels. The second session will be lead by Greg Amundson and will begin at approximately 11:30 AM. We’ll be taking the new CrossFit Amundson Fit Van on a little road trip for an outdoor beach workout. This workout is only for members of CrossFit Amundson. Open gym will now be from 12:30 to 2:00 PM with supervision from our Coaching Team. This is a great opportunity to work on skills and the accomplishment of your goals.

Sailing Day is Tomorrow!

_______________

If you are participating in Sailing Day, please meet at the gym no later than 11:30 AM. We will be taking the new CrossFit Amundson Fit Van to the Santa Cruz Harbor.

_______________

FRIDAY 130510

“Moore”

Complete As Many Rounds As Possible in 20 minutes of:
15 foot Rope Climb, 1 ascent
Run 400 meters
Max repetition Handstand Push-up

Note: Modifications for the Rope Climb are a 20 foot Sled Pull with a 10lb. bumper plate.  Modifications for the Handstand will be assigned in the gym. Your score is the total number of Handstand Push-ups added to your total rounds.

Nathan is a CHAMPION! (Can you spot the CrossFit Amundson patch?)

_______________

“If a man writes a better book, preaches a better sermon, or makes a better mousetrap than his neighbor, the world will make a beaten path to his door.” – Emerson

______________

Good luck to our very own Brad Spencer who is taking his Phase A Krav Maga Worldwide Instructor Certification Course today.

______________